Group warm up
Line drills
14 min jog
Metcon
Min 1-4
400 meter row
3 power clean and jerks 135/85, 115/85, 95/65
Min 5-8
300 meter row
6 power clean and jerks
Min 9-12
200 meter row
9 power clean and jerks
Min 13-16
100 meter row
12 power clean and jerks
OT
14 min jog
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